Wednesday: Biceps & chest, 45 minutes walk on treadmill

Friday:

Legs
Leg extensions: 3 x 10 @ 60/60/75 lbs
Leg curls: 3 x 10 @ 70/80/80 lbs
Squats in the Smith: 3 x 10, 25lbs plate on each side + the 40lb bar
Donkey raises: 3 x 10 @ 100/120/120 lbs
Lunges: 2 x 15 @ 15lbs each hand

Abs
Crunches with medecine ball: 3 x 12
Hanging knee raises: 2 x 20